Imifanekiso ekhokelwayo yokuxhalaba kwintlalo iquka ukusetyenziswa kobuchule bokuboniswa ukuze uncede umzimba wakho ungene kwiindawo ezikhululekile. Ngamanye amazwi, uvale amehlo akho kwaye ucinge izinto kunye nezandi zendawo ofumanisa ngayo. Ukubonakalisa okuqhelekileyo kubandakanya ulwandle olutshisayo, ilanga elifudumeleyo, kunye nezandi ezithobileyo zolwandle.
Ukuba ufumanisa, nangona kunjalo, ukuba enye into ecinga ukuba ifanelekile kuwe, njengokuba uhleli phambi komlilo ovuthayo ngobusuku bentsimbi, ngeendlela zonke, sebenzisa loo miselo.
Uhlobo lwesimo akubalulekanga, yintoni ebalulekileyo kukuba ucinga yonke into, isandi, kunye nenkohlakalo kwaye uthumele kuloo ndawo.
Kulabo banezifo zonyango, nceda uqhagamshelane nogqirha wakho ngaphambi kokuba uqale nawuphi na uhlobo loqeqesho lokuphumula.
Kulo mzekelo woluhlu olusisigxina lokuxhalabisa, usetyenziso oluqhelekileyo lolwandle. Ukuba ukhetha ukusebenzisa isilungiselelo esahlukileyo, faka kuphela indawo echazwe ngezantsi kunye nalabo abachaphazelekayo kwimeko oyisebenzisayo.
1. Khangela indawo yoKhuseleko ngaphandle kweziphazamiso
Ulale phantsi okanye uhlale ehleli. Krazula nayiphi na impahla egqokileyo kwaye ususe iiglasi okanye oonxibelelwano. Phumla izandla zakho kwiphepha lakho okanye kwiingalo zesihlalo. Khetha ixesha kunye nendawo apho uyazi ukuba akunakuphazamiseka.
2. Thatha iNgqungquthela yokuPhumela nokuPhepha
Ukuba ungekho, qeda imizuzu embalwa uqhuba ukuphefumla . Ukuphefumula ngokunyanisekileyo kwisithintelo sakho, esifana nendlela oya kwenza ngayo kwiklasi ye yoga.
Olu hlobo lokuphefumula luyakunceda ukuba uphumule ngakumbi.
3. Xa Uziva Ukhululekile, Mvalele Ngamehlo Amehlo Akho
Khawufane nomfanekiso wakho olele ebhitshini elincinci. Umfanekiso wesanti omhlophe onqambileyo kunye nawe kunye namanzi acacileyo kunye namaza atshisayo aphephe elunxwemeni. Umfanekiso wesibhakabhaka esingenasiphakamiso esingasentla kunye nemithi yesundu eguquka emoyeni emva kwakho.
Qhubeka ugcina amehlo akho avaliwe kwaye ufane nomfanekiso onobuhle obushushu.
4. Ukuphefumula kunye nokuphunga i-Scent ye-Ocean kunye neentyatyambo zaseTropical
Phawula isandi samagagasi ngokukhawuleza ejikeleza elwandle kunye neentaka kwimithi emva kwakho. Yiva isanti efudumeleyo phantsi kwakho kunye nelanga elifudumele eluswini. Qaphela isantya sesiphuzo esiqabulayo sokutshiza njengoko uzisa emlonyeni wakho. Ungacingi nje ngomfanekiso-thintela, uyayinambitha, kwaye uyiphukise ngokufana nokucinga kwakho kuya kuvumela.
5. Hlalani kule Nkalo ixesha elide njengoko Uthanda
Phawula indlela ukhululekile ngayo kwaye uzinzile. Jabulela umva wokuphumula njengoko usasazeka kulo lonke umzimba wakho, ukusuka entloko yakho kuya ezandleni zakho. Phawula ukuba kude kangakanani uziva kwixhala kunye noxinzelelo . Qhubeka kweli nqanaba leenkqubo zesikhokelo ekhokelwayo ngokude uthanda. Kufuneka uqaphele ngokuthe ngcembe indlela ozolile kwaye okhululekile ngayo.
6. Xa Ulungele, Phinda ubale ngokukhawuleza emva kwe-10
Vula amehlo akho, uzive ukhululekile kodwa uqaphele. Ubuyele kwiindawo ezikusileyo, kodwa isimo sokuzola siya kuthatha indawo nayiphi na inkxalabo okanye inkxalabo owayiva ngayo. Zama ukuguqula ukuzola kulo lonke usuku lwakho.
Ukongeza kokulandela le miyalelo, unokucinga ukuba usebenzisa ukurekhoda kwezwi, njengefayile yefayile ye-MP3 yamahhala enikezelwa yiYunivesithi yaseMcMaster ngezikhokelo zengcaciso ekhokelwayo.
Ukusetyenziswa kokurekhodwa komsindo kuya kukuvumela ukuba ukhululeke ngokupheleleyo kwaye ugxininise kwindlela.
ILizwi
Imifanekiso ekhokelwayo yindlela enye yokuphucula ukufumana ukufumana uxhalelo loluntu. Nangona kunjalo, ukuba ukuxhalaba kwakho kunzima kwaye awufumani unyango lwezonyango ezinjenge-ctnitive-behavioral treatment (CBT) okanye amayeza, kubalulekile ukunxibelelana nogqirha wakho okanye ugqirha wezempilo yengqondo ukuxilonga kunye nesicwangciso sokuphucula. Ngelixa iindlela zokuncedisa ezizodwa zingasetyenziselwa ukuxhalabisa okulula kunye nokumodareyitha, ukuxhalaba okukhulu kuninzi kufuna amacebo endlela yonyango.
> Imithombo:
> Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Ukuphumelela kokuncedisa nokuncedisa unyango lweengxaki zokuxhalabisa. Med J Aust . 2004; 181 (I-Suppl 7): S29-46.
> Manzoni GM, Pagnini F, Castelnuovo G, Molinari E. Uqeqesho lokuphucula ukuxhalabisa: ukuhlolwa kweminyaka eyi-10 kunye ne-meta-analysis. BMC Psychiatry . 2008: 8: 41.
> University of McMaster. CD yokuLahla
> Rossman ML. Ukhokelo oluCwangcisiweyo lokuziPhilisa . Tiburon, CA: HJ Kramer; 2001.
> IYunivesithi yaseHouston - Ikhefu elicacileyo. Iskripthi sokuThatyathwa esicwangcisiweyo: Ukulwa nokukhathazeka kweNtlalo.